Archive for May, 2012
Workout of the Day: 1-Jun-2012
Photo: (www.bbc.co.uk)
CrossFit WOD
4 Rounds:
One Arm DB Press/Dead Hang Pull-up
2L,2R, 2 Pull Ups
3L,3R, 3 Pull ups
5L,5R, 5 pull ups
rest 90 sec
Increase weight each round
3 Wall Climbs
Run 200m
15 Push Press (95/65#)
1 Rope Climb (need leg protection)
Workout of the Day: 31-May-2012
Photo: (http://www.nerdfitness.com)
Elements WOD
DB TGU x 10 each arm not for time
3 Rounds:
50 Lateral Jumps (12″)
20 DB Goblet Walking Lunges
10 Alternating DB Snatches
40 Step Bear Crawl
Boot Camp WOD: Thursday 31 May 2012
Photo: (M. Liberatore)
Warmup:
Dynamic Warmup
WOD:
Workout 1 — 5 Min AMRAP
15 Box jumps
7 push ups
1 Min Rest
Workout 2 — 5 Min AMRAP
15 Air squats
7 body rows or pull ups
1 Min Rest
Workout 3 — 5 Min AMRAP
15 Sit ups
7 Burpees
Workout of the Day: 31-May-2012
Photo:
CrossFit WOD
5 TGU Each Arm Warm-up
Front Squat 1×20
If you completed all 20 reps last week, increase weight by 5 lbs. If you did not, stay at same weight as last week.
Intermediate and Beginner:
3×10 @82%
3 Rounds for total reps of:
90 sec ME Power Cleans (135/95#)
90 sec Rest
90 sec ME Burpees
90 sec Rest
Workout of the Day: 30-May-2012
Photo: (ted.com)
CrossFit WOD
1.) Tall Cleans 3-3-3-3 Rest 60 sec between sets
2.) Clean Pulls 3-3-3-3 Rest 60 sec between sets
10 min AMRAP:
8 Push Jerks (155/105#)
8 Ring Dips
16 DB Snatches (8L/8R)
Workout of the Day: 30-May-2012
Photo: (ted.com)
Elements WOD
DB Press
3 Rounds:
2 reps each arm
3 reps each arm
5 reps each arm
Rest 2 min
DB Bear
15 min EMOTM:
5 DB Dead Lifts
5 DB Hang Power Cleans
5 DB Thrusters
Workout of the Day: 29-May-2012
Photo:
Elements WOD
5 Rounds:
1a.) Max Body Rows, Rest 60 sec
1b.) Max Broad Jump 1RM test, Rest 60
12 minute AMRAP:
3 Wall Climbs
Run 200m
15 Push-ups
Workout of the Day: 29-May-2012
Photo:
CrossFit WOD
5 TGU Each Arm
Advanced
1×20 Back Squat (Low Bar)
If you completed all 20 reps last week, increase weight by 5 lbs. If you did not, stay at same weight as last week.
Intermediate and Beginner
3×10@82%
5 Rounds:
3 Hang Power Snatches (@ 80%)
6 Box Jumps (30/26″)
Run 200m
3 Hang Squat Snatches
6 Box Jumps (30/26″)
Boot Camp WOD: Tuesday 29 May 2012
Photo: (Baggis via Flickr)
Please Note: The mosquitos are out in full force! You might want to Brings some bug spray.
Warmup:
Dynamic Warmup
Pre-WOD:
Plank Hold, 2 times: 1 Min on/30 secs off
Partner WOD:
AMRAP: 18 Mins/30 sec intervals
– Shuttle runs: 1 person runs/1 person rests
– Dips: 1 dips/1 rests
– Squats: 1 squats/1 rests
Cycle through all 3 movements. The 1st partner should be set to go on the next movement after the 2nd partner completes the 30 seconds.
Boot Camp WOD: Monday 28 May 2012
Photo: (M. Liberatore)
Please Note: Due to the Memorial Day Holiday, only the 6am class will meet. Regular schedule resumes on Tuesday.
Warmup:
Dynamic Warmup
WOD:
8 Rounds Tabata: 20 secs on/10 secs off
Knees to Chest
Plank Push Ups
Supermans
Air Squats
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